MONDAY, DECEMBER 16th
A.
Every 90 seconds, for 12 minutes, complete...
Hang Power Snatch + Overhead Squat + Snatch
*drop and reset after OHS, before full snatch, and build each set
10/7 Cals Ski OR Air Runner
1 Rope Climb
20 Babrbell Back Rack Reverse Lunge (115/75lbs)
Goal Time: 90sec per interval
Scale to: 7/5 Cals, RC Prog, Walking Lunges
**Teams of 3, rotate in every minute
C.
2-3 Sets for Quality:
Lat Distraction on Rig 2min
10 Half Kneeling KB Rotational Chops R side
10 Half Kneeling KB Rotational Chops L side
TUESDAY, DECEMBER 17th
With a partner, complete for time...
150 Wall Balls (20/14)
100 Box Jump Overs (24/20)
*Partner holds KB’s entire time teammate is working, 70/53lbs, Farmer carry hold on the dumbbells *
Goal Time: < 12 minutes
Scale to: 100 WB/ 75 BJO
B.
3 Sets for Quality:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
15 Calorie Ski Erg or Air Runner
30 Banded Pull-Aparts
30 Flutter Kicks in Hollow Body or Hanging L-Sit
WEDNESDAY, DECEMBER 18th
A.
3 Rounds for Time:
15 Bench Press (185/125lbs)
25 Push-ups
15 Back Squat (225/155lbs)
20 Handstand Push-ups (Pike, DB Pr)
15 Deadlifts (255/185lbs)
100' Handstand Walk (Bear Crawl 200’)
Scale: by Load
Goal Time: <30 minutes
B.
Accumulate 100-150 Cals on any Erg or Assault
* Every time you break or change machines, perform 30sec of side plank
THURSDAY, DECEMBER 19th
A.
As many rounds as possible in 10 minutes...
10/7 Cals Assault Bike
10 Burpee Toe to Bar
Goal Rounds: 4+
Scale to: 7/5 Cals, 5-7 Burpee K2C
B.
For 20 minutes, complete...
Max Calorie Bike*
*And Every 2 minutes including on the 0:00
7 Prone Plank MB Roll Outs (off hands)
FRIDAY, DECEMBER 20th
A.
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (115/85lbs)
25 Double Unders (50 SU)
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (135/95lbs)
25 Double Unders (50 SU)
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (165/115lbs)
25 Double Unders (50 SU)
B.
Tabata GHD Sit-Ups
Rest 1:00
Tabata Hip Extensions
SATURDAY, DECEMBER 21st
A.
40-30-20-10 reps for time:
AbMat Sit-ups
Push Presses
Erg/Assault of Choice
Increase weight on the barbell each set.
Round of 40: 45/35lbs
Round of 30: 75/55lbs
Round of 20: 105/75lbs
Round of 10: 135/95lbs
*can sub KB or DB Thrusters
30/15lbs, 35/20lbs, 40/25lbs, 50/35lbs